Pain Solutions – Pain Relief Tips

Pain - in a nutshell

In "Explain Pain Supercharged," Lorimer Moseley and David Butler propose: 

  1. Pain is an unpleasant feeling felt somewhere in the body that urges us to protect that location.
  2. Pain is a protective mechanism. Other factors are: movement, immune response, thoughts, hormonal and autonomic responses.
  3. Pain is the only protective mechanism we are aware of and compels us to do something to protect the painful bit.
  4. Pain is modulated by any credible evidence that protection is warranted or not needed.

In Touch Tips: Pain Relief

Despite what others think, the pain you feel is real. If your goal is to have less pain and feel happier in life, you CAN do something.

  • Increase your understanding
  • Do things differently
  • Think in a different way

Staying in your comfortable belief zones, will keep you on the rocky path to chronic pain and disability. At In Touch Physiotherapy I offer a dynamic approach to regaining control over your life, based on current research evidence. Life will get better as you learn how you can influence what you think and feel

Step One: To Recover from Chronic Pain - Take Control  

Work with a physio who is compassionate, enthusiastic and informed, and open to what you are saying.  As an experienced Specialist Physiotherapist, I have the knowledge and skills to help you understand the science behind what you feel. I have a range of techniques to specifically ease your pain and improve your movement.

  1. Understand the science to gain control
  2. Learn to manage pain and your response 
  3. Learn to pace yourself back to activity without flare-ups
  4. Discover to return to an active life

Facts about Pain

  1. Acute injuries require prompt medical or physiotherapy assessment if they fail to heal within a few days. Severe multifactorial soft tissue injuries may take six to twelve weeks for full repair. The quality of repair improves with correct first aid and appropriate movement or protection.
  2. If you are overwhelmed by pain and your emotions are out of control, your recovery will be complicated and prolonged. complicates and prolongs .
  3. Chronic or persistent pain is different to acute pain. It responds best to early accurate assessment with individually matched care.
  4. At In Touch Physiotherapy my treatment reflects current research, and actively involves you in the recovery process.
  5. We will set goals together based on your physical, social and work activities and specific needs.
  6. I measure progress to ensure we are achieving what we both want.
  7. Collaboration with your medical doctor or other practitioners may optimise your outcomes.

Ask Helen:

What should I ask about pain during a consultation?

How can I help myself help myself?

What can you do for me?

Pain Chart 4 Take Control copy

Take control of your own recovery from Pain. Follow a dynamic pathway based on new ways of thinking and doing.

 Are you ready to change your brain?

Call or email Helen 93816166


Step Two | Pace Your Activity | One Step at a Time | 

  1. Before Your Injury - life was probably more active and enjoyable. You were happy to take risks, do exciting things , and push your body to the limit.  Your activity placed stress on your muscles and joints in a healthy way. Your brain knew your safety limits and when you are moving into a possible injury zone.
  2. Where are you now in the recovery path? -  After an injury your joints, muscles and nerves may be oversensitive and underused. You may perceive pain starting a long way before the tissues reach the point of re-injury. Even thinking about a movement like bending may hurt because your brain is trying to overprotect you.
  3. Learning to pace your way during an activity lowers the risk of a flare-up, with its feelings of frustration and despair. You need to learn how safe from re-injury. Knowing more about how your brain reacts to pain with help you make sense of it.
  4. Your Goals - Pacing is how we increase our activity as our minds and body adapt to new stresses. We need to find your starting level for activities, and train your brain to accept you are safe. Once you can cope , and feel more confident, your activity can increase. Flare-ups and fear recede with practice. New knowledge and paced activity improve your tissue tolerance and allow you to live life again.

One step at a time will achieve your goals to regain a less painful life

Are you ready to take a tour?

Call or email Helen 93816166

 Pain Chart 2 Pacing

When your brain works in synchrony with your improved physical abilities, you can enjoy life again.

Do you want to learn more about pain?

Call or email Helen 93816166


Step Three | Road to Recovery from Chronic Pain |  

After an injury, your level of anxiety, fear and knowledge powerfully influence your recovery for positive or negative. Your minor pain may worsen to persistent pain, anxiety and depression. This cycle is hard to break without assistance. We can work together to achieve your goals.

On the chart below - Start at Injury and follow the alternative paths you have chosen since your injury.

Butler & Moseley describe these paths well.

  • Where are you now?
  • Can you recognise the places you've been?
  • What experiences have you had?
  • Is your goal freedom from negative sensations or do you have more adventurous aims?


Are you ready to take a more exciting and positive way to leave your pain behind? 

Call or email Helen 93816166

Step Four: Thought Viruses and The Power of the Brain

Thoughts and beliefs form nerve impulses in your brain affecting how you feel and interpret messages from your body.

Have you heard yourself thinking or saying these unhelpful comments?

  • "I am in pain so there must be damage inside me"
  • "Why can someone fix me and take this pain away?"
  • "I am staying home and resting to avoid pain"
  • "Even those amazing MRI machine can't fix my pain"
  • "Fear of re-injury means I do nothing"
  • "When the pain goes I will get active"
  • "I will not be happy until my suffering goes away"

These comments are now known as 'Thought Viruses'

  • 'Thought Viruses' are powerful enough to drive your pain for longer than is needed for tissue safety.
  • 'These Viruses' are more likely to prolong your pain if you don't understand how pain works.
  • 'Viruses' may increase your discomfort enough to lose sight of the value of life.
  • Talk about these 'Thought Viruses' with your physiotherapist, psychologist or doctor.

Pain Chart 1 Thought Viruses

Stop 'Thought Viruses' fermenting in your brain
like a bowl of yeast forming gases of pain!      

Helen Potter FACP (With thanks to Butler DS & Moseley LM at NOI 2003)

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